Strength Bench Press 5×5 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD (CAP 12min) 7 SDHP 7 Power Snatch 7 Hang Squat Cleans 21 Pull Ups 5 SDHP 5 Power Snatch 5 Hang Squat Cleans 15 C2B Pull Ups 3 SDHP 3 Power Snatch 3 Hang Squat Cleans 9 Bar Muscle Up Weight:…
Plyometrics 1 Vertical Jump + 2 Broad Jumps 8 Sets (resting 45 seconds between attempts) * WOD 16min EMOM 8 T2B 8 KB Swings 32/24kg * PEAK Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Snatch Pull 5×3 at 100%
WarmUp Group Stretch & Mobility * WOD- Partner 30 Min Amrap Burpee 1-10 T2B 1-10 HRPU 1-10 Pull Up 1-10 Sit Up 1-10 Squat 1-10
Olympic Lifting/ Strength 1 Power Clean + Push Jerk + 1 Full Clean+Jerk 6 sets @82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 (Not touch and go) * WOD 10min AMRAP 10 KB Snatch 24/16 (5R/5L) 10 HR Push Ups 10 Box Jumps Overs 24/20′ * PEAK Strength Circuit 4 x 10 Double KB…
Strength Press 5×1 @90-95% of 1rm 2×3@ 77.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 7min AMRAP 8 Single Arm DB/KB Push Press (R) 24/16kg 2 Rope Climbs 8 Single Arm DB Push Press (L) 24/16kg 2 Rope Climbs * PEAK 4min AMRAP 27 Hang Power Cleans 60/40kg 27 Wallballs 20/14lbs…
WOD- Chipper For Time (CAP 18min) 150 DU’s/300 Skips 50 DB/KB Snatch 24/16kg 100 DU’s/200 Skips 30 C2B Pull Ups 50 DU’s/100 Skips 10 Power Cleans 80/52.5kg * ROMWOD * PEAK Deadlift 3×5@75% of 1RM 3×3@80% of 1RM NOTE: Slightly heavier than last week
Strength Back Squat 5×5 @85% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 18-15-12-9-6-3 (CAP 12min) Sumo Deadlift High Pull 42.5/30kg Overhead Squat 42.5/30kg Bar Hop Burpees * PEAK Run Conditioning Every 2:00 x 10:00: 200m Run Rest 4:00 Every 2:00 x 10:00: 200m Run
Strength Pause Push Press 5×5 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 (Pause in front rack position for 3 seconds) * WOD 7min AMRAP (Reps) 50 Med Ball/GHD Sit Ups 20/14lbs ME Wall Balls 20/14lbs Score is ME Wall Balls * PEAK Weightlifting For time: 15 Squat Snatch 60/40kg 15 Deficit Strict Handstand Push…
Warm Up Group Stretch & Mobility * Partner Wod “Jordy’s Goodbye” 34 Min Amrap 800 meter Farmer Carry (24/16kg) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold(Arch) 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Buddy Deadlifts (100/70 kg) To start, partners…
WOD 15min AMRAP 10 C2B Pull Ups 20 Pistol Squats 10 Push Jerk 60/42.5kg * Midline 3×20 Med Ball Sit Ups 20/14lbs 45 sec plank after each round * PEAK Weightlifitng Every 2min for 7 Rounds 1 Clean + 1 Clean + 1 Jerk NOTE: Not touch and go NOTE: Increase weight each round